Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jumprope
Dumbbell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach’s Choice
Strength
Bench Press (4×5)
-Building
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object
-Tempo pushup
Metcon
Goliath (Time)
4RFT
50 Double Under
16 Alt DB Power Snatch (50,35)
12 Toe to bar
(14 min cap)
Alternate Options:
Double Under?
-Single unders
-Double taps
DB Power Snatch?
-BB/KB/Odd object Power Snatch
Toe to bar?
-Toe to fixed object
-Supine leg lift
Cool Down
*Coach’s Choice